Healthy Eating Made Simple: How to Build a Plate That Fuels Energy, Mood, and Sleep

Healthy Eating Made Simple: How to Build a Plate That Fuels Energy, Mood, and Sleep

When a new client comes to me, the last thing I want do is hand them a list of calorie targets or strict food rules. Most women I work with don’t need another diet plan, they need a simple way to build their meals so they can feel steady and nourished without the overwhelm.

That’s why I always start with the plate. Because how you fill your plate shapes so much more than hunger. It affects your energy, your focus, your mood, and even the quality of your sleep.

The 3-Part Plate System is the foundation I teach every client. It’s simple and flexible, but also powerful. It helps you create meals that fuel your body, support your hormones, calm digestion, and leave you feeling satisfied instead of restricted. 

So how does the 3-Part Plate System actually work? It comes down to three simple components that bring balance and steadiness to every meal. First, we focus on vegetables as they take up the biggest space on your plate. Next comes protein, the steady fuel your body relies on. And finally, we add whole grains or starchy veggies for lasting energy. Let’s break it down, starting with the foundation: half your plate filled with colorful, nutrient-rich vegetables.

Mango Coconut Sorbet Recipe

Mango Coconut Sorbet Recipe

Looking for a cool and creamy treat to beat the summer heat? This Mango Coconut Sorbet is the ultimate tropical escape in a bowl! Made with just three simple ingredients—fresh mango, rich coconut milk, and a touch of agave—this refreshing dessert is naturally sweet, dairy-free, and incredibly easy to whip up at home. Whether you're lounging by the pool or just craving something light and fruity after dinner, this sorbet will hit the spot. Let’s try this deliciously simple recipe!

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Tired, Stuck, and Gaining Weight? Your Hormones Could Be the Reason

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Tired, Stuck, and Gaining Weight? Your Hormones Could Be the Reason

You’re eating better. You’re moving more. You’ve tried the plans, the challenges, the calorie trackers—and yet, your body feels like it’s working against you. The scale won’t budge, your clothes don’t fit right, and no matter how “healthy” you try to be, the results just aren’t showing up.

If this sounds familiar, you’re not alone. So many women in their 40s and 50s come to me feeling frustrated, exhausted, and confused. They’re not doing anything wrong—and they’re certainly not lacking willpower. But their bodies have shifted in ways that diet culture rarely talks about. And often, it comes down to one powerful, overlooked factor: hormones.

Hormonal changes can affect your metabolism, energy, sleep, cravings, and how your body stores fat. When things fall out of balance, your body doesn’t respond the same way it used to—no matter how hard you try.

The good news? Once you understand what’s really going on under the surface, you can stop blaming yourself—and start supporting your body in a whole new way.

Here are five hormonal patterns I see often—and why they might be getting in the way of your progress.

Summer Fruit and Spinach Salad Recipe

Summer Fruit and Spinach Salad Recipe

Nothing says summer like a fresh, vibrant salad packed with seasonal fruits and nourishing greens. This Summer Fruit and Spinach Salad Recipe is the perfect way to enjoy the sweetness of strawberries, the creamy richness of avocado, and the satisfying crunch of pine nuts—all tossed together with a light, homemade poppy seed dressing. Whether you’re looking for a quick lunch, a colorful side dish, or a healthy addition to your next picnic or BBQ, this simple yet flavorful recipe is a must-try. It's refreshing, easy to make, and full of nutrients to keep you feeling energized and satisfied all summer long.